Monthly Newsletter for September 2010
"September, the harvest month...summer is over and autumn has arrived."~~Cynthia Wickham spacer

This month's edition discusses:

  • Discover the Warmth Within
  • Step 9 of the 12 Step Program to Stress less
  • Monthly Recipe
  • Suggestions to Help Reduce Stress
  • September Activities
  • Upcoming Events

Welcome to September!


Discover the Warmth Within

September has been viewed as the beginning of the new year, a time for reflection and resolution.  When the leaves start changing colour, it's time for us to turn over a personal new leaf so that our lives might be restored.  Use September to create a list of authentic wants:  what do you want more or less of in your life?  Perhaps that list includes seeing your friends more often, setting aside time to have an adventure with your children, scheduling a date night with your partner, or claiming one hour a day as your own. 

Don't wait for January to arrive before taking stock of what really matters in your life.  The beauty of making positive changes in September is that nobody else needs to know you're making them.


The 12 Step Program to Stress Less

In Step 8 we acknowledged our emotions and feelings.  Continue to nurture yourself to wellness with Step 9 of my 12 Step Program


If you are uptight - tense shoulders, headache or knot in your stomach - your body is responding inappropriately.  These are normal responses to a life-threatening emergency, but not to daily living.  And staying in this emergency state is the cause of much disease. 

To begin Step 9, practice checking your body for tension several times daily.  Lower your shoulders, take a deep breath, relax by taking a walk if necessary.  Too much to do or too many responsibilities? Prioritize.  No one can do it all at once, do don't be tense about it all at once

The Morter March

The Morter March s designed to balance the body.  This aerobic excercise can actually increase heart rate, deepen breathing, and work out the various muscle groups.  Fluid movements improve muscular and neurological balance.

Here's how you do it:

     • Stand comfortably erect.  Alert, yet relaxed.
     • Step forward with your left foot, keeping your right foot flat.
     • Stretch your left arm down and back to 45-degrees.
     • Turn your head toward your raised arm and STRETCH!
     • Hold your breath for 10 seconds.
     • Exhale and reverse the process with your right foot forward and left arm up.
     • Repeat the process 4 times, and do it twice a day.


Step 9:  To begin evaluating my tension level, I will:




Suggestions to Help You Reduce Stress

The long, hazy days of summer have quickly vanished, and with September comes a new schedule of activities, including for most, balancing the work day with school, sports, music lessons and homework.  Don't get swallowed up in this frenzy.  It's important to remember to take time to nurture yourself, so as to avoid tension, stress and anxiety. 
Rituals of self-nurturance are the mortar that holds the day together, especially when you are spending a good chunk of the day at work.  These tips will help you reduce stress both while at work, and while at home, to get the most out of life.

Ways to reduce stress at work:

• Set aside 10 minutes at your desk before the day officially begins, with a cup of coffee or tea, to review by  
  yourself what needs to be done that day.
• Set aside 10 minutes before you leave for the day, to straighten up your desk, check off all your 
  accomplishments and to review tomorrow's agenda. 
• Create an inspiring workplace.  Bring in a favourite desk lamp, a family picture, a small plant or bouquet of
  flowers to brighten up the space.
• Keep an ample supply of your favourite pens and pencils in an attractive cup on your desk.

Ways to reduce stress at home:

• Create a comfort drawer that includes everything you might need in a given day:  a small sewing kit, reading
  glasses, band-aids, tissue, breath mints, some chocolate, blank greeting cards and some paper and pens.
• Make a family calendar that highlights each day's list of activities, so you know exactly where you need to be
  and when.
• Pre-plan your dinner meals so you are not foraging at the last minute for something to eat.  Do your grocery
  shopping Sunday for the entire next week, and stick to your scheduled meals.
• End the day with a relaxing activity, before going to bed.  This can include reading a good book, soaking in the
  tub, going for a quick walk.  Relaxing before going to bed will clear your mind and prepare you for a good
  night's sleep.   

Whenever you can, whether at work or at home, try to stretch twice a day to relieve tension and clear your mind. 


September Activities

With September comes the end of summer, so let it go with a bang!  Here are some great activities you're sure to enjoy, particularly as you look forward to fall!

• On Labour Day weekend, take a few minutes to write down all the things you wanted to do this summer, but
   never got around to.  Put your list in an envelope and paperclip it to next year's summer calendar.  Try to
   make this list a priority when next June rolls around!
• Stock up on your own school supplies.  Replenish the "go-to" drawer with tape, paper, pens, etc.
• Visit your local apple orchard and pick your own apples.
• Enjoy some apple cider.
• Bring out your woollens and freshen up your favourite sweaters and socks.
• Bring home a small pot of mums for the dining room table.


A Little Inspiration

Prepare your crop well so that at harvest time, when you cut it down, you will know the roots are strong and will continue to grow.


Upcoming Events

Saturday, September 18th:  Nordic Pole Walking Clinic with Susan Holm 

The most effective low-impact exercise suitable for everyone supports stress management, increases heart and cardiovascular training, and burns up to 46% more calories than exercise walking without poles or moderate jogging.
This event will be held in Acton, ON.  Register today for this free clinic!  Contact Susan Holm at 519.886.3000

Monday, September 20th:  Microbiologist visits the Natural Health Care Centre

By extracting a minute amount of capillary blood from the fingertip, our microbiologist can detect distortions of the red blood cells which reflect nutritional status, especially low levels of iron, protein, vitamin B, folic acid and fatty acids.  This test can assist you by giving early warning of possible problems and helping you determine the effectiveness of various treatments, products and diet.

Register today for your appointment.  Contact Susan Holm at 519.886.3000.

Until Next Time...

Stay tuned for the October instalment of my newsletter, where we'll explore more great tips and tricks for achieving true wellness, including Step 10 of the Action Guide.

Until then, I remain yours in good health,

Susan Holm

Natural Health Care Centre
52 Bridgeport Road E. Waterloo, ON  N2J 2J6

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